WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • 05.22.2013 Workout

    Toad
    12 min EMOM
    10 Med ball squat clean (20/14)
    2 Burpees

    Advanced: 15 min EMOM
    2 Jumping squats above 6" after each set

    Didn't do advanced, but did 15 min. RX

  • "Jackie" Workout

    For Time:

    1,000 Meter Row
    50 Thrusters 45/35#
    30 Pull Ups

  • Snatches & Running & Box Jumps Oh My Workout

    1000m row, warm up
    Shoulder Mobility (I wasn't too sore so didn't spend as much time here today)

    Broomstick Snatch Drills

    I then did a few warm up reps at 55lbs

    20 Minutes
    7 Snatch (even minute) - 75lbs
    7 Max Box Jump (odd minute)- 34"

    Run 1 mile with a weighted vest- 10lb vest

    I used 75lbs for the snatch. I began at 65 but then increased it. My focus with the snatch right now is to go as heavy as I can without sacrificing form since I'm building confidence with the bar in Oly moves.

    I didn't know my max box jump but I did 34"... it was as high as I could get the box that I have (I have a 30" box and I added weight plates).

    My mile run was more like a dying jog, but I made it. The sun, plus the heat and humidity killed me- I felt like a lethargic whale.

  • A.M Bike & Row Workout

    15 minutes spin bike:
    1 min moderate flat
    1 min moderate hill
    1 min moderate flat
    1 min moderate hill
    30 sec sprint
    30 sec hard hill
    (repeat)

    15 minutes C2:
    2 and 1/2 minutes moderate row
    30 sec all out sprint
    (repeat for full 15 minutes)

  • 3.6.2025 Bench Press & Pendlay Row Workout

    Alternate A1 / A2

    A1. Bench press – 3 x 3 @ 85-90% (1-2 RIR), rest 3:00 b/t sets

    A2. Pendlay row – 3 x 6-8 @ 2/1-2/1 RIR, rest 2:00 before B1

  • at home Workout

    Warm-up
    Bike
    4 rounds
    Halos (each direction one minute) 25#plate
    10 Lunges

    Workout

    Split Lunge 4x10
    5 rounds of:
    10 Thrusters
    10 Renegade Rows
    Farmers Carry 45#

  • Give me the ball Workout

    Couples

    Firstly:

    1 minute off and on ROW with your boxmate. 3 each athelete.

    5 rounds of:

    20 sit ups passing the ball (7kg) each other.

    10 power clean (85%) Me 60 kg

  • 130522 - Regional Workouts 2 & 3 Workout

    Conditioning
    Overhead squat complex
    7 Minute ladder of: 3 Overhead squats (bar taken from the ground)
    Men’s starting weights (pounds): 135, 185, 225, 255
    Started at 185. 185x3 195x3 205x1

    Rest 2 Minutes

    For time:
    30 Burpee muscle-ups
    7Min Time Cap
    21 reps

  • UNF - team row/manmaker, 1 mile run Workout

    Work Capacity: In teams of 2, perform the following until as a unit you have completed a total of 150x man makers.

    Partner 1: Row 500m
    Partner 2: Perform as many reps of manmakers (25#DB/15#DB) as possible while your partner rows the 500m
    *Once partner 1, completes his 500m row, switch task. Repeat this until you hit 150 reps of manmakers collectively.
    - 50 manmakers = 20:35.80

    Stamina: 4 rounds, not timed: 10x strict press (60% 1RM), 25x dips, 50m buddy pull with heavy band.

    Durability: 1x mile sprint.
    time: 1/2 mile: 04:39.40

  • Oly Lifting Workout

    Skill
    Snatch Complex - 50kg (1 Snatch Pull + 1 Snatch)
    C&J Complex - 80kg (1 Clean Pull + 1 Clean + 1 Push Jerk)
    3x5 Strict Weighted Pullups 20kg (60s rest)
    5 minute AMRAP of: Strict T2B - 36
    3x5 GHR "Lowers" (60s rest)

    Went really easy on the T2B.

    Strength
    3x1 Power Clean + 5 Front Squats
    (77.5kg - 82.5kg - 87.5kg)